The Science of Feelings: Understanding and Managing Emotions

Emotions are core to the human experience, shaping how we think, act, and interact with others. But what exactly are emotions? What’s going on when we feel joy, sadness, or anger? While emotions are often portrayed as mysterious forces that drive us, psychology and cognitive neuroscience offer scientific insights to help us make sense of them. Let’s explore some foundational theories and practical ways to understand and manage our emotional lives. What Are Emotions?

At their essence, emotions are complex states that involve subjective feelings, physiological responses, and expressive behaviors. They’re not random; they evolved to help us respond to the world around us in ways that increase our survival and social connection. For example, fear might drive us to escape danger, while happiness can draw us closer to others. Psychologists have developed several theories to explain how emotions arise and influence us.

Theories of Emotion

1. James-Lange Theory

   According to the James-Lange theory, our emotions follow our body’s physiological reactions to events. In other words, we feel afraid because our body tenses up, or sad because we find ourselves crying. This perspective suggests that we interpret bodily sensations as specific emotions, giving a physical basis for our feelings.

2. Cannon-Bard Theory

   The Cannon-Bard theory, by contrast, argues that emotions and physiological reactions occur simultaneously, not one after the other. When confronted with a triggering event, the brain sends signals to produce an emotion and a physical reaction at the same time, letting us feel angry and act defensively in the moment.

3. Schachter-Singer Two-Factor Theory

   This theory adds a cognitive element to emotion, suggesting that we first experience a physiological response, and then label it based on the surrounding context. For instance, if you feel your heart race in a crowded room, you may interpret that sensation as excitement or anxiety depending on the circumstances.
   

These theories are introduced and illustrated in the CrashCourse video on Emotion, Stress, and Health, which provides a helpful overview of the psychological perspectives on emotion.

The Brain’s Role in Emotions: Construction vs. Reaction

While theories like James-Lange or Cannon-Bard focus on the body’s response to emotions, more recent neuroscience suggests that emotions aren’t just responses to external stimuli. According to neuroscientist Lisa Feldman Barrett, our brains construct emotions based on past experiences and context. Rather than being “at the mercy” of emotions, our brains actively interpret sensory input and make predictions to create what we feel. This concept—known as the theory of constructed emotion—challenges the idea that emotions are hardwired and instead suggests that they’re flexible and shaped by individual experiences. Barrett’s TED Talk explores this idea further, offering a modern take on how our brains generate emotions.

The Brain’s Role in Emotions: Construction vs. Reaction

While theories like James-Lange or Cannon-Bard focus on the body’s response to emotions, more recent neuroscience suggests that emotions aren’t just responses to external stimuli. According to neuroscientist Lisa Feldman Barrett, our brains construct emotions based on past experiences and context. Rather than being “at the mercy” of emotions, our brains actively interpret sensory input and make predictions to create what we feel. This concept—known as the theory of constructed emotion—challenges the idea that emotions are hardwired and instead suggests that they’re flexible and shaped by individual experiences. Barrett’s TED Talk explores this idea further, offering a modern take on how our brains generate emotions.

Managing Our Emotions

Understanding emotions can empower us to regulate them. Techniques like mindfulness, cognitive reappraisal, and stress management strategies are all supported by psychological research as ways to help manage difficult feelings. Mindfulness involves staying present and observing emotions without judgment, while cognitive reappraisal encourages us to reinterpret situations to reduce emotional intensity. For example, reframing a stressful challenge as an opportunity for growth can help lessen anxiety. The TED-Ed video on emotional management provides practical tips on how to apply these techniques to everyday life.

Considering a Deeper Dive

For those who want to explore further, this topic could expand into a short series covering the following areas:

• Part II: The Evolution of Emotions:This post could explore how emotions have evolved to aid human survival, exploring concepts from Yale's courses on the evolutionary roots of emotions. Understanding why we evolved to feel fear, love, and anger can deepen our grasp of why certain emotions are so impactful.

• Part III: Embodied Cognition and Emotions: Finally, a third part could examine embodied cognition, or how physical sensations and emotions are intertwined. This perspective, highlighted in the University of Cambridge’s online course, emphasizes the role of the body in experiencing and interpreting emotions.

Resources

1. (2014, August 12). Emotion, Stress, and Health: Crash Course Psychology #26 [Video]. YouTube

2. (2018, January 23). You aren't at the mercy of your emotions - your brain creates them | Lisa Feldman Barrett [Video]. YouTube.

3. TED-Ed. (2023, February 16). How to manage your emotions [Video]. YouTube.

4. Yale Courses. (2008). Evolution, Emotion, and Reason: Emotions, Part I & II [Videos]. YouTube. Intro, Part I, Part II

5. Mangiaracina, G. (n.d.). University of Cambridge: The Psychology of Emotions: An Introduction to Embodied Cognition [MOOC]. edX